One of the universal truths of reality is that everything changes.
Recognizing this at a deep visceral level can help you cope with all sorts of difficulties because you know that however unpleasant anything may seem,
It can't last forever.
It can also keep you from clinging too tightly to pleasant experiences and then causing yourself suffering when you can't hold on to it.
Being able to surf the waves of change and let go of attachment to both the positive and the negative sides of life can bring you a kind of freedom and relief from struggle.
And understanding that everything is impermanent helps you to appreciate fleeting moments and experience more gratitude for everything that's good while it lasts.
For this meditation,
It doesn't really matter if you're somewhere quiet or not,
Although you probably don't want to be in the middle of total chaos.
It might help to be somewhere where a few things are happening and you can hear some sounds in the distance.
You might want to listen on a speaker instead of headphones if that's an option for you right now.
It's not essential though.
You can be in whatever position is comfortable for you.
Though you might want to be sitting up to help make sure you don't drift off.
For the first little while,
We're going to settle down and give our attention to the breath.
Close your eyes.
Find a point in your body where your breath seems the most obvious to you.
It might be the rising and falling of your belly or your chest,
Or maybe the air flowing in and out of your nostrils.
Tune into these sensations.
Don't change anything about your breathing.
Just watch it happen.
Now,
Turn your attention towards what you can hear around you.
If you're not in a soundproof room,
The chances are there will be some sounds for you to pick up on.
It might be cars driving by or the footsteps of people walking past.
It might be birds chirping.
Or dogs barking.
It might be the hum of a refrigerator or the wind blowing through the trees outside.
You might hear your stomach gurgling.
Take in the sounds for a moment.
Don't get caught up in them.
Try not to start composing a letter to your neighbor about how their barking dog shouldn't be left alone like that.
Just notice the sounds as they come and go.
If you're in a super quiet place and all you can hear is your breath,
Then notice that.
Notice that every sound that occurs has a beginning and an end to it.
It appears,
Exists for a bit,
And then disappears again.
A long,
Slow sound like an airplane passing by far overhead may take a very long time to arise and disappear.
Sustain for quite a while and then pass very gradually.
A sharp sound like a car door slamming arises and passes very quickly.
See if you can tune in to the moment each sound arises.
Listen for the next sound to appear.
Like a cat watching a mouse hole,
Waiting for the mouse to poke its head out.
If you're hearing a long,
Continuous sound like a truck idling or a fan blowing,
Listen more closely and notice if there are little changes and fluctuations in the sound.
Listen for the moment that those changes happen.
Now,
Switch your focus and notice the moment that each sound ends.
So,
If a car is passing by,
Listen to it until you can't hear the car anymore.
If a dog is barking repeatedly,
Note when each individual bark stops.
If all you hear is your breath,
Note the point at which you no longer hear your exhale.
Now,
Combine these two approaches.
Notice the moment you become aware of a new sound and follow it until it can no longer be heard.
This is a meditation you can take with you out into the world,
Riding on a bus,
Waiting in line.
You might notice that focusing only on a rising of experience for a while can lead towards more alertness and energy,
While focusing only on the passing of experience can gradually direct your mind more towards stillness and quiet.
You can also try this meditation with other senses,
Like noticing body sensations as they arise and pass.
And taking the same approach to your thoughts can be eye-opening as well.
Thoughts tend to appear and disappear in awareness in much the same way that sounds do.
Waiting quietly for your next thought to arise is a wonderful way to get to know your one and only self.
Now,
Let go of your wandering and spontaneous mind.
For now,
Slowly open your eyes and wiggle your fingers and toes and gently ease back into your usual ways of perceiving reality.
Thank you for joining me for this meditation and I hope you have a peaceful day no matter what arises and passes.
